Weight-Loss Plateau?

[Asuka]

If I'm posting too much, I apologize but I need some advice.

I've lost 6lbs over a month which is pretty incredible.... but it's been a few weeks and I haven't lost a pound. I'm not sure what I'm doing wrong, perhaps I'm on a plateau or maybe I need to eat more calories. I've been trying to consume more calories... and it's actually pretty hard for me... EATING is hard for me, as weird as it sounds. It's nothing psychological, I assure you, it's just hard for me to eat because I don't have much of an appetite.

Now, I've been trying to eat 1388 calories a day and include a 20-30 min work out, but so far I haven't seen much result.

I'm actually pretty disappointed because I only managed to eat 1026 calories today so I'm trying to counter that by eating a lowfat yogurt with fruits and 2 more bananas. I've been so busy today that I skipped the banana snacking.

Today I ate cheerios, soy milk and a banana for breakfast. For lunch, a tuna/whitefish bagel sandwich and for dinner 1 cup of pasta, 1/2 veggie sauce, 1 cup of celery and 3 pickles.

I have a few questions...

(A) Does it matter what time I eat?
(B) I try to snack on 3 bananas a day, is that too much? I keep hearing this paranoia of bananas being too high in sugar.
(C) Do I need to exercise more?

Any pointers would be nice.

 

[Steve]

stats?

........

 

[monavie health]

Warning dont listen to Steve!!!

 

[Steve]

Hahahaha....

That's probably going to work real well for you.

 

[Asuka]

stats?

........

21.
126lbs.
5'2.

......

 

[Steve]

I've lost 6lbs over a month which is pretty incredible....

How many cals were you consuming when this happened?

And you have to understand that wasn't all fat loss.

Now, I've been trying to eat 1388 calories a day

Why 1388? That's a strange number.

and include a 20-30 min work out, but so far I haven't seen much result.

What does the workou consist of?

(A) Does it matter what time I eat?

Not especially, though there is research out there supporting the idea of maintaining a consistent eating schedule... meaning you'd eat your meals close to the same time each day.

But that's hair splitting.

Getting the right amount of calories and macronutrients in is the fundamental variable that matters most.

It casts a shadow over the other variables actually.

(B) I try to snack on 3 bananas a day, is that too much? I keep hearing this paranoia of bananas being too high in sugar.

Why not add other fruits?

Sugar isn't evil and neither are bananas.

However, depending on how sensitive or resistant you are to insulin can make a difference how your body reacts to sugar.

(C) Do I need to exercise more?

Depends on what you're doing. Just saying exercise 20 minutes per day means absolutely nothing.

************

Oh, and you're eating too much.

At 126 lbs, if you aren't realizing a weight loss eating close to 1400 calories per day... chances are you need to cut down. 1400 puts you at 11 calories per pound which could be high for a dieting female.

Also, you could stand to add more protein, veggies and essential fats in your diet.

Since you don't have a lot of weight to lose at all, what you're putting in your mouth becomes more and more critical if you're going to realize the physique you're after.

 

[allyphoe]

it's been a few weeks and I haven't lost a pound.
Now, I've been trying to eat 1388 calories a day and include a 20-30 min work out, but so far I haven't seen much result.

I'm with Steve - you don't have a big enough deficit to see results over a week or two's time. Maintenance for you is probably around 1550 calories a day, assuming no strenuous exercise. So say 1,600 with the 20 min a day of exercise. (Excercise burns surprisingly few calories, IME.) If you eat 1,400 on an average day, that gives you a 200 calorie per day deficit. Which means you'll lose a pound of fat every 17-18 days. And it takes probably a 2-3 pound loss to overcome normal, non-weight-loss-related scale fluctuation. It ought to take you about a month - maybe two - to see a loss big enough that you'd notice it on the scale.

 

[Asuka]

How many cals were you consuming when this happened?

And you have to understand that wasn't all fat loss.



Why 1388? That's a strange number.



What does the workou consist of?



Not especially, though there is research out there supporting the idea of maintaining a consistent eating schedule... meaning you'd eat your meals close to the same time each day.

But that's hair splitting.

Getting the right amount of calories and macronutrients in is the fundamental variable that matters most.

It casts a shadow over the other variables actually.



Why not add other fruits?

Sugar isn't evil and neither are bananas.

However, depending on how sensitive or resistant you are to insulin can make a difference how your body reacts to sugar.



Depends on what you're doing. Just saying exercise 20 minutes per day means absolutely nothing.

************

Oh, and you're eating too much.

At 126 lbs, if you aren't realizing a weight loss eating close to 1400 calories per day... chances are you need to cut down. 1400 puts you at 11 calories per pound which could be high for a dieting female.

Also, you could stand to add more protein, veggies and essential fats in your diet.

Since you don't have a lot of weight to lose at all, what you're putting in your mouth becomes more and more critical if you're going to realize the physique you're after.

How many cals were you consuming when this happened?
(1) around 800-900 I assume..

And you have to understand that wasn't all fat loss.
(2) Ok

Why 1388? That's a strange number.
(3) What's your reasoning?

What does the workou consist of?
(4) Recumbent Cycling

(5) I see

(6) Because bananas have a good amount of calories and it's not a hassle.

*******

Oh and I'm eating too much? Wha? How much should I be eating? I'm hearing different things everywhere...... one person says I have to eat more calories, another I have to eat less.

Also I agree on the protein and veggies. Usually for dinner I eat 3oz salmon, 1/2 cup rice and lots of steamed vegetables. For lunch, 2 slices of multi grain bread, 3 slices of turkey, 1/2 avocado and 1 egg white.

 

[Asuka]

I'm with Steve - you don't have a big enough deficit to see results over a week or two's time. Maintenance for you is probably around 1550 calories a day, assuming no strenuous exercise. So say 1,600 with the 20 min a day of exercise. (Excercise burns surprisingly few calories, IME.) If you eat 1,400 on an average day, that gives you a 200 calorie per day deficit. Which means you'll lose a pound of fat every 17-18 days. And it takes probably a 2-3 pound loss to overcome normal, non-weight-loss-related scale fluctuation. It ought to take you about a month - maybe two - to see a loss big enough that you'd notice it on the scale.

Blah. This is all so confusing.

I normally ate far less than 1388 calories. I've just been hearing that my maintenance level is around 1600 something, so I need to cut 500 to lose a pound every week. I tried to work out my food planning so that I can eat around 1388 and take out another 250 by working out 30 minutes a day. I usually set my cycling to the most intense level.

Lately though I've lost a bit of motivation because I haven't seen much progress after the initial 6lbs lost.

Before I ate far less, maybe 900 something calories a day and lost 6lbs (I see a lot of difference, my stomach is flatter, my legs are skinnier and my arms, too.) but then my weight dropping came to a halt so I researched on why this could be. Mostly what poeple have been saying is that I need to eat MORE calories so I've been trying that.

 

[Steve]

(3) What's your reasoning?

I'm not sure why you are answering my question with a question.

Me: What's your reasoning for picking that caloric intake?

You: What's your reasoning?

Me: ????confused????

 

[Asuka]

I'm not sure why you are answering my question with a question.

Me: What's your reasoning for picking that caloric intake?

You: What's your reasoning?

Me: ????confused????

I'm asking what's your reasoning to think it's a strange number. How is this confusing? And this is irrelevant... I'm ending this discussion.

 

[Steve]

Hmmm, it really isn't irrelevant.

You're trying to figure out your caloric needs.

And picking an exact number like 1388 led me to believe you don't understand what a rough estimate calorie counting is. I just wanted to figure out where you pulled that number from, is all.

Sorry you don't like talking about these things and best of luck to you.

 

[JDhd]

bananas have a good amount of calories and it's not a hassle.

This particular statement concerns me because it sounds like you're looking for an easy way to do things rather than educating yourself about the right way. If you're more concerned with hassle-free rather than proper nutrition, I would suggest you do a little more research. In particular, I would begin with the stickies in all the forums on this website.

Also, I would just like to point out that losing weight is 95% mental and 5% doing. Every day you wake up you have to decide that you don't want to eat unhealthy and you don't want an unhealthy body. In your case, given your stats, eating less than 1400 calories is just as unhealthy as eating 5000 calories per day. First and foremost, look after your health and your weight will fall in line.

 

[Asuka]

This particular statement concerns me because it sounds like you're looking for an easy way to do things rather than educating yourself about the right way. If you're more concerned with hassle-free rather than proper nutrition, I would suggest you do a little more research. In particular, I would begin with the stickies in all the forums on this website.

Also, I would just like to point out that losing weight is 95% mental and 5% doing. Every day you wake up you have to decide that you don't want to eat unhealthy and you don't want an unhealthy body. In your case, given your stats, eating less than 1400 calories is just as unhealthy as eating 5000 calories per day. First and foremost, look after your health and your weight will fall in line.

Well in a way, yes, I try to eat healthy but also something that isn't "hard" to prepare for snacking. For my primary meals I prepare them with care, if that clarifies.

Thanks, I'm trying to keep a good perspective of my body and life. I'm not the type who just eats a few crackers cus it's "easy" and has low calories. I was just wondering if bananas were safe because of the sugar factor. I'm aware of that sugar isn't bad but some people were estimating it as unhealthy because of the amount of sugar in it. They may just be speaking for people with certain medical problems so I came on this forum for some clarification. Also, since I heard I need to eat more calories I thought bananas were perfect.

As of late, I don't really pay too much attention to calories anymore. I just eat healthy and listen to what my body tells me. So far I lost 1 pound even though it may not seem like much, it is a big thing for me.

 

[Asuka]

Hmmm, it really isn't irrelevant.

You're trying to figure out your caloric needs.

And picking an exact number like 1388 led me to believe you don't understand what a rough estimate calorie counting is. I just wanted to figure out where you pulled that number from, is all.

Sorry you don't like talking about these things and best of luck to you.

I don't mean to sound like I know what I'm talking about. I actually am very curious about the very thing you think I don't like talking about but we're misunderstanding each other.

If you still want to help I will give you the information you need, just be specific and succinct, please.

You're asking me why I chose 1388: I got 1388 from shapeup.org. It says my maintenance is around 1600 so I need to subtract 500 in order to "lose weight" and that was what I was attempting to do (by mixing exercise with proper dieting).

Please read above, as I don't commit to this sort of calorie counting anymore. (That doesn't mean I'm going to gorge on fatty ass foods either)

If you have any refreshing advice, I'm open to it

 

[Steve]

I've already given you my advice. After rereading the thread... I stand by it. You're eating too much. I'm sure a bunch of women around here are going to rolling their eyes thinking you have some metabolic dysfunction but that shouldn't be a concern until you tap out all the basics. And eating 11 calories per pound given your stats and situation isn't tapping out all your resources.

 

[Steve]

Also, I'd be interested in seeing what the macronutrient composition of your diet looks like (how many grams of protein, carbs, fats) Have you ever thought about using something like fitday.com or calorieking.com to get a feel for these numbers? I'm not suggesting you have to track forever. Just for now until you get a feel.

 

[Asuka]

I've already given you my advice. After rereading the thread... I stand by it. You're eating too much. I'm sure a bunch of women around here are going to rolling their eyes thinking you have some metabolic dysfunction but that shouldn't be a concern until you tap out all the basics. And eating 11 calories per pound given your stats and situation isn't tapping out all your resources.

Alrighty, I think I agree about the eating part. I've cut down on my portions and also what I'm eating. I'm sticking with protein/vegetables and eat till I feel okay. That's it. For breakfast though I just eat a bowl of cereal with soy milk.

 

[Asuka]

Also, I'd be interested in seeing what the macronutrient composition of your diet looks like (how many grams of protein, carbs, fats) Have you ever thought about using something like fitday.com or calorieking.com to get a feel for these numbers? I'm not suggesting you have to track forever. Just for now until you get a feel.

k it says...

Fat: 21%, 13 grams
Carbs: 40%, 68grams (veggies, fruits and little grains)
Protein: 39%, 53grams (fish)

This is how much I eat now by the way (normally how my body likes to eat), not how much I ate before (when I began this post). I think I may need to incorporate more fat.. hm...

 

[allyphoe]

Fat: 21%, 13 grams
Carbs: 40%, 68grams (veggies, fruits and little grains)
Protein: 39%, 53grams (fish)

This is how much I eat now by the way (normally how my body likes to eat)

Your body likes to eat 600 calories a day? 1,000 I could believe - when I was losing, I did have days that I was done at 1,000 calories. But 600 says "you're not very accurate at estimating what you eat" more than it does "unlike everyone else in the world, your body only needs 600 calories a day for fuel." I'd guess that when you were aiming for ~1,400 a day, you were actually consuming a good bit more than that.

Looks to me like the only reason you stopped your original plan (900 calories a day by your estimation, which I suspect to be a much higher number in reality) was because you stopped seeing a steady decline on the scale? I vote for going back to the original plan, but adjusting your expectations for the scale. The scale is a liar, and can't be trusted to give you accurate feedback in the short term. Stick with the plan another month, check the scale at the end, and readjust if needed at that point.